Pyramid in bodybuilding: effectiveness study

Pyramid method

Pyramid (training principle)
Pyramid method

- this is a method in which in each subsequent approach the weight of the barbell (projectile) increases or decreases. And the number of repetitions decreases or increases accordingly.

Do not confuse it with a regular warm-up, in which the weight of the apparatus also increases, and the number of repetitions may decrease. In the pyramid, all approaches are done for the MAXIMUM number of repetitions (or so). After all, this is what distinguishes the working approach from the warm-up approach.

The pyramid principle and its types

Pyramid (training principle)

There are three types (species) of pyramids, but from these three two more were composed (so-called hybrids).

STRAIGHT PYRAMID
(aka REGULAR, this is a classic): weights increase + repetitions decrease.
REVERSE PYRAMID
: weights decrease + repetitions increase.
TRUNCATED PYRAMID
: same weights + same repetitions (consistency).

+ of these 3 hybrids:

FULL PYRAMID
: DIRECT + REVERSE. Those. First, you increase the weight in the exercise (use a forward pyramid), and then, when you are tired, you continue to work by lowering it (use a reverse pyramid).
COMPLETE TRUNCATED PYRAMID
: DIRECT + TRUNCATED + REVERSE. Those. this is when at first you increase the weight (straight pyramid), then it is not changed (truncated), and then it falls (reverse).

Straight pyramid

The straight pyramid (also known as the regular one) is considered a classic in bodybuilding. As a rule, when athletes talk about a pyramid, they mean STRAIGHT.

The essence

: In the first sets we take light weights and do more repetitions, and in subsequent sets we increase the weights and reduce the number of repetitions.
Usually the number of repetitions is lowered from 12-15 to 5-6 (some strength athletes up to 2-4). In parallel, there is a gradual increase in weight on the apparatus from 40% to 80%-90% ( 1 Rep Maximum (1RM)) = 100%
). A typical version of a straight pyramid for a person bench pressing 150 kg for 1 rep might look like this:

60 kg X 12 reps (40% of 1 RM)
80 kg X 10 reps (55% of 1 RM)
100 kg X 8 reps (70% of 1 RM)
110 kg X 7 reps (75% of 1 RM)
120 kg X 6 reps (80% of 1 RM)

If you are doing a straight leg pyramid, then use more repetitions because the muscles of the lower body tire more slowly than the upper body, i.e. our legs recover faster and stronger after sets. Therefore, for barbell squats, it makes sense to start with 15-20 reps and gradually work your way down to 8-10 reps.

THE STRAIGHT PYRAMID sets you up for hard work on all fronts. Your ligaments and muscles are heating up. Your nerve impulses become more and more powerful. In addition, performing the first sets with lighter weights helps establish proper technique and muscle contraction in the target muscles. Almost always, when you work at 50% of your maximum you will be able to contract your muscles better and maintain better technique. By regularly repeating such “easy” steps, you learn to REDUCE WHAT YOU NEED in heavier approaches.

And finally, another important advantage of the straight pyramid is the change in TIME UNDER LOAD! An important factor that affects the functioning of our muscles. The longer the time, the more energy is wasted and the deeper the exhaustion on the one hand, but the less weight on the apparatus on the other hand (and weight also affects the load, because strength training is needed for growth). By using different ranges of weights and time under load, we take advantage of each of these moments (more time and more weight on the bar). Overall, this gives us more optimistic chances for further growth.

What's wrong with traditional pyramid training?

Although the pyramid serves as a “trustworthy” training method for many gym-goers, it is not the most sensible approach to developing strong muscles. In fact, I suggest that the main reason this method is so popular is that most “athletes” lack a real plan.

They come to the gym and start with a relatively light weight. Then they continue to gradually increase it, since in their opinion “the muscles warm up”, which will help avoid sprains. By the time they get to a fairly large weight...they are already exhausted, or at least have used up a significant portion of their strength.

I absolutely agree that it is necessary to warm up the muscles before lifting exercises, but this is not an effective way to train.

Instead of hanging onto the barbell and lifting your maximum weight, you become “warmed up” (tired) to the point where you can no longer reach your full potential. You will never cope with heavy weights because you bring your muscles to a state of fatigue in which they cannot overcome the new weight.

Finally, it's worth noting that according to the traditional pyramid model, you should lift light weights at the peak of your strength and heavy weights when you're weak...which sounds pointless.

Please note: there are times when the traditional pyramid actually helps. If you are focusing your efforts on trying to deplete muscle and trying to build mass, then this method will work well.

The traditional method is also suitable for beginners who learn to take the correct position and gradually increase the weight at a controlled pace.

Truncated pyramid

Truncated pyramid

- This is when you use the same weight (in all working sets) for the same number of repetitions.

During strength work, energy is resynthesised due to ANAEROBIC GLYCOLYSIS. This reaction is not possible without the formation of lactic acid, which burns your muscles the more, the longer the approach lasts (the more repetitions). One of the features of muscle acidification during training is that lactic acid reduces the muscle's ability to use ATP. This is why the less rest you take between sets, the more your strength drops in each subsequent set. This is why lifters rest for very long periods between sets. This is why the classic truncated pyramid is unlikely to be achieved during bodybuilding training with short rests between sets.

Let's take our bench press example. Ideally, a truncated pyramid for it should look like this:

60 kg X 12 reps (40% of 1 RM)
80 kg X 10 reps (55% of 1 RM)
100 kg X 8 reps (70% of 1 RM)
110 kg X 7 reps (75% of 1 RM)
120 kg X 6 reps (80% of 1 RM)
120 kg X 6 reps (80% of 1 RM)
120 kg X 6 reps (80% of 1 RM)

5th, 6th, 7th set NO CHANGES: we work with the same weight for the same reps. Anyone who has training experience will agree that in practice this is unlikely to work. Most likely, the number of repetitions in the last two approaches will drop to 5, or even to 3-4.

Reverse pyramid

Reverse pyramid

- this is a consistent REDUCTION of the weight of the projectile each subsequent approach with a simultaneous increase in the number of repetitions, which is most logical to do using weight on a barbell. The original assumes that you are doing a WARM-UP (2-3 sets with light weights). After that, put your MAXIMUM weight on the bar and do your heaviest set TO FAILURE. In subsequent approaches, you reduce the weight and increase the number of repetitions because the muscles gradually fatigue. Let’s take as an example our version with a barbell bench press (at 1 RM = 150 kg). The reverse pyramid will look like this:

warm-up approach
warm-up approach
warm-up approach
120 kg X 6 reps (80% of 1 RM)
110 kg X 7 reps (75% of 1 RM)
100 kg X 8 reps (70% of 1 RM)
80 kg X 10 reps (55% of 1 RM)
60 kg X 12 reps (40% of 1 RM)

There are possible options here. It is quite possible that your strength will be maintained better than shown in this example. Then you can reduce the STEP (the difference between the working weights). This is just an example, not a dogma. The point is to gradually reduce the load in order to continue to exhaust your muscles.

The point of this pyramid is to gradually reduce the load in order to continue to deplete the muscles. And in my opinion, the REVERSE PYRAMID is much better suited for BODYBUILDING, because it promotes muscle GROWTH more than STRENGTH. In other words, the reverse pyramid in bodybuilding works better than the straight pyramid, which is aimed at developing strength and power.

In bodybuilding there is a technique similar to the REVERSE PYRAMID called WEIGHT LOSS (DROPSETS). Its essence is the same: reducing working weight so that the tired muscle continues to work. The only difference is that when LOSING WEIGHT there is no or minimal rest between approaches. And with the REVERSE PYRAMID there is rest between approaches. But the essence, as you see, is very similar. Both methods allow you to deplete the trained muscles more deeply.

The effectiveness of the pyramid principle in training

“Research has shown that the pyramid system, using both wide and narrow repetition ranges, is effective in promoting gains in strength and muscle mass,” the Brazilians conclude. “The implications of our data suggest that different load patterns and set durations may have a synergistic effect.” additive effect on enhancing muscle growth. Future studies should attempt to investigate whether outcomes may be mechanistically modified by differences in fiber type adaptations across repetition ranges."

According to the current theory of effective repetition, the results are quite predictable for both of the above studies. If the approach is not too heavy, with which you can only perform 1-4 repetitions, and not too light (less than 40% of the max), then if it is performed technically well and to failure (or almost to failure), the difference in load-stimulated hypertrophy between different repetition ranges used will not be significant. That is, an approach of 5 repetitions and 10 and 15, if performed to the point of severe fatigue, will be equally effective. This is what we observe in the comparison of a pyramid with a fixed weight and different versions of the pyramid.

Full pyramid

COMPLETE PYRAMID

: DIRECT + REVERSE. Those. First, you increase the weight in the exercise (use a forward pyramid), and then, when you are tired, you continue to work by lowering it (use a reverse pyramid).

Returning to the bench press, it would look like this:

60 kg X 12 reps (40% of 1 RM)
80 kg X 10 reps (55% of 1 RM)
100 kg X 8 reps (70% of 1 RM)
110 kg X 7 reps (75% of 1 RM)
120 kg X 6 reps (80% of 1 RM)
110 kg X 7 reps (75% of 1 RM)
100 kg X 8 reps (70% of 1 RM)
80 kg X 10 reps (55% of 1 RM)
60 kg X 12 reps (40% of 1 RM)

And here is an example of a COMPLETE TRUNCATED PYRAMID:

60 kg X 12 reps (40% of 1 RM)
80 kg X 10 reps (55% of 1 RM)
100 kg X 8 reps (70% of 1 RM)
110 kg X 7 reps (75% of 1 RM)
120 kg X 6 reps (80% of 1 RM)
120 kg X 7 reps (80% of 1 RM)
120 kg X 6 reps (80% of 1 RM)
100 kg X 8 reps (70% of 1 RM)
80 kg X 10 reps (55% of 1 RM)
60 kg X 12 reps (40% of 1 RM)

The ABCs of Muscle Mass | A fresh look at Vader's principles. Part 1

All bodybuilders are a little masochistic! Normal people are trying to make life easier for themselves, but fans of an ideal body, on the contrary, want to make it as difficult as possible. But we are not perverts, we know for sure: to achieve your goal you need to squeeze out all your strength and work with full dedication.

But fanaticism alone is not enough to win; effective bodybuilding is a whole science. To make the transformation process faster and more effective, you need to thoroughly master the ABCs of muscle mass.

Read about Weider's principles, supersets, cheating, the pyramid principle and much more in my article.

Introduction

Just don’t think that this story is aimed exclusively at beginners who have recently crossed the threshold of the gym. It doesn’t make much sense for them to complicate their training process at first. The information that I want to share today will be of interest, I am sure, to regulars of the “kingdom of iron.”

First, repetition is the mother of learning. And secondly, Weider’s well-known principles, which he outlined in his cult book on bodybuilding, have undergone great changes.

Joe Weider and Phil Heath | Two bodybuilding legends

The moss-covered pyramid principle, and cheating and boring supersets, are no longer as simple as they used to be. Each of them has new versions, which also have their own tricks, nuances and shades. And perhaps my story today will help to look at Vader’s principles from a different, hitherto unseen side. So…

Pyramid principle

The essence of this principle is to gradually change the weight of the projectile with each new approach performed.

The classic principle of the pyramid, when the weight of the weight increases, is very similar to a regular warm-up and serves to warm up the muscles, and also helps to prepare for further work with heavier weights.

This training principle can be used in all exercises, but it is most popular in the bench press.

Pyramid principle | One of Weider's most popular principles

There are several varieties of this training scheme:

STRAIGHT PYRAMID | The weight of the weight increases with each new approach, and the number of repetitions decreases. There can be 3 or 4 such approaches until the weight of the projectile becomes as large as possible, reaching the working range (6-9 repetitions). If, for example, the bench press record, or one-repetition maximum (1RM), is 120 kg, then the straight pyramid usually looks like this:

60 kg x 14 reps (50% of 1 RM)
70 kg x 12 reps (60% of 1 RM)
80 kg x 10 reps (65% of 1 RM)
90 kg x 8 reps (75% of 1 RM)
100 kg x 6 reps (80% of 1 RM)

This is the simplest, but not the most effective version of the pyramid principle, which bodybuilding inherited from its ancestor - weightlifting and led by Weider's principles. Muscle volume, and indeed muscle mass itself, in weightlifting or its modern incarnation, powerlifting, is just a side effect of weight training.

The straight pyramid in powerlifting looks logical and justified, since it is aimed, first of all, at increasing strength. But in bodybuilding, a direct weight pyramid is not the most correct way of training; there are others that are more effective. I suggest watching a story about this and finding out why the pyramid is NOT EFFECTIVE for muscle growth

Application in exercises

The pyramid in bodybuilding is used for any training, but most often it is used when performing heavy basic movements, for example: lifting a barbell, in a prone position, as well as from behind the head, squats, deadlifts. Due to the fact that these exercises require a lot of energy, they are done at the very beginning of classes.

The proposed principle can be applied in many other movements; this concerns exclusively the preferences of the athlete himself, as well as the choice of method.

From all of the above, it becomes clear that the concept of the pyramid in bodybuilding is quite simple. However, it is not entirely easy to implement it; it requires enormous willpower and perseverance.

Pyramid (training principle)

Source:
Sculpted torso in 3 months
.
Author
: Dmitry Murzin
Ed.
: Eksmo, 2012

Author:

Dmitry Murzin

The bottom line is this: INCREASING TRAINING WEIGHTS IS CARRIED OUT STEP-BY.

Yes, this is the same principle of progressive loading, only expressed extremely specifically: in one separate exercise.

What is at the base of the pyramid? There's a warm-up there.

Let me clarify: in addition to the general pre-workout warm-up, you also need to warm up before each exercise, using a very light weight in the first approach. The warm-up approach, as a rule, does not appear in the complex schedule, because it is implied by default.

For example, you do barbell rows to the stomach (in our arsenal this is “Stone Wall”.)

First, you take a naked Olympic bar, which weighs 20 kilograms, and lift it exceptionally clearly and cleanly along the working trajectory many, many times. Many, many is not a hundred! And about 20. Warm-up should not be tiring! Its task is to pump as much blood as possible into those muscle groups that now have work to do, and to refresh the biomechanical memory of the joints.

The speed of movement in the first approach may be slightly above average, but there is no hint of inertia! We have long ago entered into such a lifelong agreement with you.

Let's move on.

The next step of the pyramid is, say, 40 kilograms. And the approximate number of repetitions is 10. Here the speed slows down, accents appear (you need to hold the barbell at the lowest and highest points of the trajectory, in the second case bringing your shoulder blades together as close as possible).

The task of the second stage of the pyramid is to prepare the body for working approaches, allow the muscles to feel the weight and activate the nervous system.

And from the third stage you can already launch the movement to its fullest: for example, the working weight is 60 kilograms, and you do 6 to 8 repetitions with it in 3-4 approaches. And now you're ready for it. Nervously, muscularly, jointly, and energetically.

But if you immediately grab 60, so as not to waste a few minutes of your precious time on unnecessary movements, you will then spend several weeks on forced post-traumatic rehabilitation. This time.

And the second argument: putting the body before the fact of a severe load without first activating all its systems is pointless from the point of view of efficiency. Because she won't exist! Insert a non-activated SIM card into the mobile phone and try to make a call! Same bullshit...

Disadvantages of the pyramid principle

♦ Potential for injury

The main concern when using pyramids is the possibility of injury. Before performing any pyramid, it is MANDATORY, I repeat again, MANDATORY!!!, you first need to warm up the body through aerobic physical activity in the form of a 10-minute session on an orbit track, treadmill or exercise bike. Afterwards you need to stretch the muscles, especially the muscles that you will train using stretching.

If this is not done, sprains and diseases in the joints can for a long time discourage the desire to climb to the top of Olympus and take the desired goal in hand.

♦ Possibility of overtraining

Also, do not use the pyramid often; it is easy to drive muscles, but it is problematic to get out of stagnation. Use no more than 2 times a month, for each muscle group, and for those who have 1-2 years of experience, 1 time per month is enough.

♦ The desire to break technique

In the reverse pyramid, there is a temptation to perform a set to failure, you did the maximum number of repetitions at the beginning, but the strength is still left, you just want to release energy and add 2-3 more repetitions, but don’t try it, there are still many sets and repetitions ahead and don’t let the decrease bother you weight with each approach, muscle fatigue will affect, believe me.

♦ The need for an insurer

And finally, where there is a possibility of a barbell or dumbbell falling on you, always ask your partner to back it up, otherwise a tired muscle may suddenly fail and you will feel all the negative effects of the iron, you know better than me about further consequences.

So, having understood what the principle of the pyramid is, it’s time to move on to its types and main nuances.